Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Marinara sauce

Salmon raw vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

Important differences between Salmon raw and Marinara sauce

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, Phosphorus, Copper, and Vitamin B1, however, Marinara sauce has more Fiber.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.
  • Salmon raw has 33 times more Selenium than Marinara sauce. Salmon raw has 36.5µg of Selenium, while Marinara sauce has 1.1µg.
  • Marinara sauce is lower in Cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Salmon raw vs Marinara sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
7
:
3
Marinara sauce
Marinara sauce
Contains more Magnesium +61.1%
Contains more Phosphorus +488.2%
Contains more Potassium +53.6%
Contains more Zinc +220%
Contains more Copper +208.6%
Contains more Selenium +3218.2%
Contains more Calcium +125%
Contains less Sodium -31.8%
Contains more Manganese +756.3%
Equal in Iron - 0.78
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Magnesium +61.1%
Contains more Phosphorus +488.2%
Contains more Potassium +53.6%
Contains more Zinc +220%
Contains more Copper +208.6%
Contains more Selenium +3218.2%
Contains more Calcium +125%
Contains less Sodium -31.8%
Contains more Manganese +756.3%
Equal in Iron - 0.78

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
7
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +841.7%
Contains more Vitamin B2 +523%
Contains more Vitamin B3 +100.7%
Contains more Vitamin B6 +372.8%
Contains more Folate +92.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1525%
Contains more Vitamin C +∞%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin B1 +841.7%
Contains more Vitamin B2 +523%
Contains more Vitamin B3 +100.7%
Contains more Vitamin B6 +372.8%
Contains more Folate +92.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1525%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +1307.1%
Contains more Fats +328.4%
Contains more Other +220.5%
Contains more Carbs +∞%
Contains more Water +27.6%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +1307.1%
Contains more Fats +328.4%
Contains more Other +220.5%
Contains more Carbs +∞%
Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +457.8%
Contains more Polyunsaturated fat +399.8%
Contains less Saturated Fat -82.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +457.8%
Contains more Polyunsaturated fat +399.8%
Contains less Saturated Fat -82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Marinara sauce
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Marinara sauce Opinion
Net carbs 0g 6.26g Marinara sauce
Protein 19.84g 1.41g Salmon raw
Fats 6.34g 1.48g Salmon raw
Carbs 0g 8.06g Marinara sauce
Calories 142kcal 51kcal Salmon raw
Sugar 5.5g Salmon raw
Fiber 0g 1.8g Marinara sauce
Calcium 12mg 27mg Marinara sauce
Iron 0.8mg 0.78mg Salmon raw
Magnesium 29mg 18mg Salmon raw
Phosphorus 200mg 34mg Salmon raw
Potassium 490mg 319mg Salmon raw
Sodium 44mg 30mg Marinara sauce
Zinc 0.64mg 0.2mg Salmon raw
Copper 0.25mg 0.081mg Salmon raw
Manganese 0.016mg 0.137mg Marinara sauce
Selenium 36.5µg 1.1µg Salmon raw
Vitamin A 40IU 650IU Marinara sauce
Vitamin A RAE 12µg 33µg Marinara sauce
Vitamin E 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.226mg 0.024mg Salmon raw
Vitamin B2 0.38mg 0.061mg Salmon raw
Vitamin B3 7.86mg 3.917mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg 0.173mg Salmon raw
Folate 25µg 13µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 13.9µg Marinara sauce
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 55mg 2mg Marinara sauce
Saturated Fat 0.981g 0.17g Marinara sauce
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.377g Salmon raw
Polyunsaturated fat 2.539g 0.508g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
23%
Marinara sauce
Minerals Daily Need Coverage Score
49%
Salmon raw
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.811g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $13)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.